Gymnastics in osteochondrosis should be a necessity for the patient.
The proposed set of exercises designed specifically for people in “sedentary” occupations to prevent the development of osteoarthritis.
It can be carried without leaving the workplace. Perform all movements smoothly, an average or a slow pace. Breathe evenly, not holding my breath. Inhale do the nose, like sniffing a rose, and exhale through your mouth like blowing out a candle.
Let’s start with breathing exercises.
– Standing up, on the inhale raise your hands up through the side, gently stretching upward. On the exhale, lower your hands, slightly bent back. Repeat 3-4 times.
While standing, inhale and lift the shoulders, exhale – lower. Repeat 3-4 times.
Now let’s work on the neck muscles.
– While sitting, push your right hand on the right cheek; the head while pressing on his arm. Keep voltage 5-6 seconds, then relax and do exercise in the other direction. Repeat 3-4 times.
– While sitting, put your elbows on the table and push head in his hands for 6 seconds. Then relax and repeat 3-4 times.
– Sitting or standing, place your hands on your head and press down on them with his head 6 seconds, then relax and repeat 3-4 times.
– In conclusion, describe head smooth semicircle from shoulder to shoulder and back 3-4 times.
And now – a unique exercise which is load all the muscles.
– Stand with your back to the wall, feet together. Slowly squat with a straight back, trying to tear the heel. Run 5-6 times. If it is not possible to stand near the wall, you can lean on the back of a chair or door handle.
And finish breathing exercise: hands on shoulders, on inhale move your scapula, exhale, take a slight tilt. Repeat 3-4 times.
